1. 04/14/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)deadbugs pike pass though spiderman complex 4 point squat PVC pipe front rack PVC pipe lat wall facing slides/back to wall shoulder flexion 5 BB RDL 5 clean extension 5 high pulls 5 hang power cleans 5 front squat w/ pause at the bottom 5 OHP 5 pull upsclean com…Read More

  2. 04/13/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)200m run walk the dog rocking childs pose active hamstring spiderman complex 2 Rounds of: 10 band pull aparts 10 RDL 10 bent over rowDeadlift (4 x 5 @70% across)Run and Lift (Time)3 RFT 400m run 9 Deadlifts (225/135lb) (275/185lb Rx+)Read More

  3. 04/12/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)row 15 cals active hamstring pike pass through wall press w/ breathing wall slides/back to wall shoulder flexion 2 ROunds of: 10 band pulls 10 bent over rows 5 OHP 5 Push press 5 push jerkPush Jerk (10 min to establish 5RM)200m row repeats x 10 (1:00 rest betwee…Read More

  4. 04/11/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)deadbugs side lying windmills hip opener spiderman complex 4 point squat 2 Rounds of: 5 front plate squats 5 RKC plank 5 push up 10 supermansBack Squat (10 min to establish 5 RM)McGymnasty (Time)3 RFT 50 Air squats (20 alternating pistols Rx+) 30 push ups (15 HS…Read More

  5. sat 4/9

    CrossFit Prototype - CrossFitView Public WhiteboardNo Jerking (AMRAP - Rounds and Reps)20 min amrap Teams of 3 Rotate through 1 person is running 200m while the other 2 team members are working on this amrap 20 Push Press 95/55 (RX+ 135/85) 30 Front Squats (same bar as push press) 150 DURead More

  6. 04/08/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)Deep squat with lat stretch deadbugs walk the dog pike pass through wall facing slides back to wall shoulder flexion 2 Rounds of: 5 pike push ups 10 plank push ups 10 ring rowsSingle Arm DB row (3 x 12 each arm (may use KB))Half Kneeling banded rotations (3 x 8 …Read More

  7. 04/07/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public Whiteboard ()Squat Clean Thruster (4 x 2 building (touch and go not necessary))Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsJackie + (Time)1000m Row 50 Thrusters (75/55lbs) 20 C2BRead More

  8. 04/06/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)walk the dog active hamstring spiderman complex lateral lunge w/ shoulder flexion 2 Rounds of: 10 band pull aparts 10 KBS 10 mini band walks 15 DUsSumo Deadlift (3 x 5 building)Stump the Trump (Time)3 RFT 60 DUs 50 KBS (53/35lb) (70/44lb Rx+) 40 Sit ups (20 toe …Read More

  9. 04/05/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)pike pass through rocking hip flexor deadbug progression--- wall press w/ breathing 5/5 PVC pipe lat stretch wall facing slide/back to wall shoulder flexion 10 band pull aparts 2 Rounds: 5 OHP 5 Push pressPush Press (10 min to establish 5RM)Feel The Bern! (5 Rou…Read More

  10. 04/04/2016 WOD

    CrossFit Prototype , Integrated Martial Arts - CrossFitView Public WhiteboardWarm-up (No Measure)wrist mob active hamstring walk the dog deadbugs rocking hip flexor spiderman complex front rack mob 5 front plate squat 5 RKC plank 5 front squat 15 mini band walkFront Squat (15 mins to establish 5 RM)Double Joy (2 Rounds for reps)4 min AMRAP rest 2 min and repeat 10 burpee box jumps (24/20in) 10 WBS…Read More